1) HS/HS Walk Progressions
Scaled: 5 sets: Max wall walk in 1 minute, then 1 minute rest.
Intermediate: 10 minutes of wall floats with partner spotting. Try to maximize time off the wall.
Advanced: 10 minutes, pick a distance 5-25ft for UB walks, and get as many reps at that distance as you can. Try to keep distance consistent.
2) Running clock:
At 0:00-11:00 complete:
1 mile run then max calories on the rower
1200m run then max cal bike
800m run then max cal row
Score is total bike/row cals.